"Sounds Like Someone's Got A Case of the Monday's"

The paint crew in our first Jerseyville location.

The paint crew in our first Jerseyville location.

Warm Up (5 Rounds):

10 sec. each move

  • High Knees
  • Butt Kicks
  • Jumping Jacks
  • Standing K2E
  • Mountain Climbers
  • Plank

Then...

3 Rounds:

  • 10 Press w/ PVC
  • 10 Pass Thrus
  • 10 Trunk Twist

Strength (3,3,3,3,3):

  • Shoulder Press
    * Keep abs tight and rib cage locked down *

Met-Con (For Time):

3 Rounds:

  • 30 Wall Ball
  • 30 KB Swings (53#/35#)
    * 10 min time cap *

Rest 2 Minutes, Then...

3 Rounds:

  • 30 Sit Up
  • 30 Russian Twist
    * Over & Back is 1 on Russian Twist *
    * 10 min time cap *

Mobility (NFT):

Smash with a Lacrosse or softball:

  • Rear scapular
  • Shoulders